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7 Must Read Tips To Exercise Outdoor In Cold Weather

November 20th, 2011 · 1 Comment ·


It is easy to get lazy in during cold weather, especially exercising outdoor early morning or during winter. Falling temperatures does not mean you should postpone your fitness plan. As long as you are geared for the weather, you still can exercise outdoor.

Top 7 Tips To Exercise Outdoor in Cold Weather

  1. You do not have to wear bulky clothes. Without heavy clothing, you are able to move briskly. You should layer your clothing:
    • The layer closest to your body should wick away sweat and let it evaporate. You can get clothes with synthetic material such as polypropylene. Do not wear cotton because it holds the moisture and it will keep you wet.
    • The next outer layer should be made of breathable material and let the heat escape but not let cold air enter. You can wear a jacket or windbreaker outside. You can take it off and tie it around your waist after you are warmed up.If it is really cold outside, you may need a middle layer for added insulation.
    • Runners will need lesser clothes than walkers.
  2. Warm up with proper stretching indoor first. Hot weather may help you warm up naturally, but not in cold weather. So, light jumping will increase your heart rate.


  3. Wear hat and gloves too. Much body heat is lost through the top of head, neck and through hands. Depeding on the weather, you can go for cotton gloves or heavier gloves. By preventing heat loss, your circulatory system will have more heat to distribute to the rest of the body.
  4. If you are prone to respiratory problems, cover your mouth with a scarf to minimize the cold air breathe directly. The additional layer of scarf will warm the air.
  5. Once you finish your exercise, you should get out of wet clothes quickly. So, prepare of dry clothes on hand. When exercising in rain, snow or cold winter, if you are soaked in wet clothes, hypothermia may attack you. Hypothermia is a condition your body temperature is lowered to a stage when you will lose coordination and have intense shivering. Get emergency treatment if you suffer from hypothermia.


  6. Another issue you need to be aware of is frostbite. Frostbite (shown above) is the freezing of superficial tissues of the face, ears, fingers and toes and occurs rarely. If you notice a patch of hard, pale, cold skin, you may have frostbite. Get out of the cold immediately and slowly warm the affected area.
  7. Strong wind may still penetrate your clothes and removes the insulating layer of warm air around you. Moreover, your movement also creates wind chill because it increases air movement past your body. So, the actual temperature in the environment may not be a good indication of coldness as wind velocity is an important factor too. Therefore, if the temperature is lower than zero Celsius or the wind chill is below minus 20, go to the gym and hit the treadmill instead.




Category: Other Fitness/Sports Articles

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1 response so far ↓
  • Tom Parker // Nov 26, 2011 at 10:57 PM

    I’d also say embrace the cold weather. Ice skating and snowball fighting are 2 winter exercises that you can only do around this time of year.

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